Brain Foods That Help You Concentrate

Ginseng, Fish, Berries, or Caffeine?

Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Caffeine Can Make You More Alert

There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

Sugar Can Enhance Alertness

Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food

A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older. For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Add Avocados and Whole Grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.

Benefits of a Healthy Diet

It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs. Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?

Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.

What You Should Know About Bipolar Disorder

What Is It?

Sometimes called manic depression, bipolar disorder causes extreme shifts in mood. People who have it may spend weeks feeling like they're on top of the world before plunging into a deep depression. The length of each high and low varies greatly from person to person.

What the Depression Phase Is Like?

Without treatment, a person with bipolar disorder may have intense episodes of depression. Symptoms include sadness, anxiety, loss of energy, hopelessness, and trouble concentrating. They may lose interest in activities that they used to enjoy. It’s also common to gain or lose weight, sleep too much or too little, and even think about suicide.

When Someone Is Manic?

During this phase, people feel super-charged and think they can do anything. Their self-esteem soars out of control and it’s hard for them to sit still. They talk more, are easily distracted, their thoughts race, and they don’t sleep enough. It often leads to reckless behavior, such as spending sprees, cheating, fast driving, and substance abuse. Three or more of these symptoms nearly every day for a week accompanied by feelings of intense excitement may signal a manic episode.

Bipolar I vs. Bipolar II?

People with bipolar I disorder have manic phases for at least a week. Many also have separate depression phases, too.

Those with bipolar ll have bouts of major depression, but instead of full manic episodes, they have low-grade hypomanic swings that are less intense and may  last less than a week. They may seem fine, even like the “life of the party,” though family and friends notice their mood changes.

What's a "Mixed Episode"?

When people with bipolar disorder have  depression and mania symptoms at the same time, or very close together, this is called a manic or depressive episode with mixed features.  This can lead to unpredictable behavior,  such as taking dangerous risks when feeling hopeless and suicidal but energized and agitated.  Mood episodes involving mixed features may be somewhat more common in women and in people who develop bipolar disorder at a young age.

What Are the Causes?

Doctors don’t know exactly what causes bipolar disorder. Current theories hold that the disorder may result from a combination of genetic and other biological -- as well as environmental -- factors. Scientists think that brain circuits involvedin the regulation of mood, energy, thinking, and biological rhythms may function abnormally in people with bipolar disorder, resulting in the mood and other changes associated with the illness.

Who Is at Risk?

Men and women both get bipolar disorder. In most cases, symptoms usually start in people who are 15-30 years old. More rarely,  it can begin in childhood. The condition can sometimes run in families, but not everyone in a family may have it.

How It Affects Daily Life?

When it’s not under control, bipolar disorder can cause problems in many areas of life, including your job, relationships, sleep, health, and money. It can lead to risky behavior. It can be stressful for the people who care about you and aren’t sure how to help or may not understand what’s going on.

Risky Behavior

Many people with bipolar disorder have trouble with drugs or alcohol. They may drink or abuse drugs to ease the uncomfortable symptoms of their mood swings. Substance misuse also may be prone to occur as part of the recklessness and pleasure-seeking associated with mania.

Suicidal Thinking

People with bipolar disorder are 10-20 times more likely to commit suicide than others. Warning signs include talking about suicide, putting their affairs in order, and doing very risky things. If the person has a plan to commit suicide, call 911 or help them get to an  emergency room immediately.

How Doctors Diagnose It?

A key step is to rule out other possible causes of extreme mood swings, including other conditions or side effects of some medicines. Your doctor will give you a checkup and ask you questions. You may get lab tests, too. A psychiatrist usually makes the diagnosis after carefully considering all of these things. She may also talk to people who know you well to find out if your mood and behavior have had major changes.

Which Medicines Treat It?

There are several types of prescription drugs for bipolar disorder. They include mood stabilizers that prevent  episodes of ups and downs, as well as antidepressants and antipsychotic drugs. When they aren’t in a manic or depressive phase, people usually take maintenance medications to avoid a relapse.

Talk Therapy for Bipolar Disorder

Counseling can help people stay on medication and manage their lives. Cognitive behavioral therapy focuses on changing thoughts and behaviors that accompany mood swings. Interpersonal therapy aims to ease the strain bipolar disorder puts on personal relationships. Social rhythm therapy helps people develop and maintain daily routines.

What You Can Do?

Everyday habits can’t cure bipolar disorder. But it helps to make sure you get enough sleep, eat regular meals, and exercise. Avoid alcohol and recreational drugs, since they can make symptoms worse. If you have bipolar disorder, you should learn what your “red flags” are -- signs that the condition is active -- and have a plan for what to do if that happens, so you get help ASAP.

Electroconvulsive Therapy (ECT)

This treatment, done while you are “asleep” under general anesthesia, can rapidly improve mood symptoms of  bipolar disorder. It uses an electric current to cause a seizure in the brain. It’s one of the fastest ways to ease severe symptoms. ECT is often a safe and effective treatment option for severe mood episodes when medications have not led to meaningful symptom improvement. It’s a safe and highly effective treatment.

Let People In

If you have bipolar disorder, you may want to consider telling the people you are closest to, like your partner or your immediate family, so they can help you manage the condition. Try to explain how it affects you and what you need. With their support, you may feel more connected and motivated to stick with your treatment plan.

Concerned About Someone?
Many people with bipolar disorder don't realize they have a problem or avoid getting help. If you think a friend or family member may have it, you may want to encourage them to talk with a doctor or mental health expert who can look into what’s going on and start them toward treatment. Be sensitive to their feelings, and remember that it takes an expert to diagnose it. But if it is bipolar disorder, or another mental illness, treatment can help.

Quitting Tobacco: 14 Simple Tips for the First Hard Days

Smoking causes cancer, breathing problems, heart attacks, and stroke. Secondhand smoke causes asthma and breathing problems. Support groups, nicotine replacement therapy, and other medications can help you quit. But of course, it will be a hard days at first.

Don't worry, here are 14 simple tips to fight on the first hard days: 

1. Sip Cold Water and Eat Small Meals

Sipping cold water through a straw can help replace the act of sucking on a cigarette. It also releases dopamine, a feel-good brain chemical that can help ease bad moods, research shows.

Eating small meals can also help you get past the urge to smoke. Choose lean, healthy foods to avoid weight gain

2. Note Instant Rewards

You don't have to wait long to begin enjoying the benefits of a smoke-free life. Keep a written list of the good things as you begin to notice them. They might include feeling in control, saving money, smelling better, tasting food more vividly, and feeling more energetic. When the urge to smoke strikes, look at your list as a reminder of what you've gained from quitting.

3. Brush Your Teeth Often

One of the instant perks of quitting is that your mouth tastes better and your breath smells better. Brush often. That way, you'll be less inclined to light up a cigarette and foul that clean, fresh mouth.

4. Avoid Alcohol

Drinking it is one of the most common things that makes people go back to smoking. Here's why. Alcohol breaks down self-restraint, and that can erode your commitment to quitting. Many people also associate the act of drinking with smoking, so it may trigger you to light up.

5. Find Your Own No-Smoking Zones

When the urge to smoke strikes, go somewhere you can't light up -- a movie, the library, or a store for example. The more distracting the place is, the easier it will be to ride out cravings.

6. Remember Your Reasons for Quitting

Write down a list of all your reasons to stop smoking. Make copies and post them wherever you spend time -- in the kitchen, at the office, beside the bathroom mirror. Put them where they are easy to see, so you're reminded wherever you go. Some ex-smokers say they found it useful to put photos of family and loved ones alongside their reasons.

7. Be Active Every Day

Exercise offers a powerful distraction from cravings. When your body is active, it sends out natural chemicals that help your mood and ease your stress. Walking is one of the easiest exercises for most people. Choosing a few different activities might help you stay motivated, though. Set aside time to be physically active every day -- especially in the first month after you've quit smoking.

8. Fill Your Calendar

During the first few weeks after you kick the habit, fill your days with things you want or need to do. Make plans to eat meals with family or friends, and try to steer clear of smoking temptations. The busier you are, the more distracted you'll be from the urge to smoke.

9. Put Something Else in Your Mouth

Part of the urge to smoke is having something in your mouth. In place of a cigarette, pop in sugar-free chewing gum, hard candy, or a healthy snack when you feel like you want to light up. Be sure to have something with you at all times. If you're concerned about gaining weight, stick with low-calorie options.

10. Secure a Lifeline

Ask someone to be there for you when you need support. The best choice is a friend who is also a former smoker. But anyone who cares for you and wants you to quit smoking can help when times get tough.

11. Limit Caffeine

Caffeine helps some people get going in the morning and stay alert when they're tired. But it makes others feel tense, jittery, and stressed. Breaking your nicotine addiction can boost those effects. If caffeine makes you jumpy or anxious, cut back on it.

12. Be Alert to Bad Moods

Negative emotions -- stress, anger, frustration -- are another common reason people go back to smoking. Bad moods happen to everyone, and chances are you'll feel more than your fair share of them during the first few weeks of quitting. Find ways to distract yourself. Get together with friends or do something else you really enjoy.

13. Avoid Troublemakers

Although friends and family should be supportive, they aren't always. Some people might feel threatened by your decision to quit. They might even try to undermine your best efforts. If you sense that there are people like this in your life, avoid them. If that isn't possible, sit them down and tell them why quitting is so important to you. Ask for their support.

14. Be Patient and Stay on Track
Once you make it through the first 2 weeks, you're on your way to a lifetime free of nicotine addiction. But be prepared in case you falter. Remember: One lapse doesn't mean you've failed. Just consider what went wrong. Then think up ways to prevent the same problem from happening again.

5 Reasons to Enjoy An Apple A Day

Can an apple a day really keep the doctor away? For thousands of years, many cultures have valued apples for their medicinal properties. Now, modern-day research has confirmed many health benefits associated with apples. In fact, there are hundreds of published papers showing why apples are a true superfruit.

Here are 5 reasons to enjoy an apple (or two!) today:

1. They’re Nature’s Perfect Snack. A large apple is the perfect portion-controlled portable pick, with 115 calories and 5 grams of filling fiber. It’s a good source of vitamin C and contains no fat, sodium or cholesterol. Though not all apples are nutritional twins, they’re all a natural source of health-promoting phytonutrients, including plant-based antioxidants. Leave the skin on and you’ll score even more nutrition perks; the skin is where two-thirds of the fiber and beneficial antioxidants are found. What’s more, they’re not just for snacking. They’re ideal for sauces, entrees and desserts. One of my favorite ways to enjoy them is in this Apple Pear Crisp.
2. They May Cut Your Cancer Risk. Studies show that apples may provide protection against certain types of cancer. Peer-reviewed research indicates that apples may reduce the risk for oral, esophageal, larynx, lung, colon, breast, ovary and prostate cancers.
3. They Can Help Whittle Your Middle. Enjoy an apple or two a day and you might just avoid an apple shape (where extra weight settles in the abdomen). That’s because apples contain filling soluble fiber and ursolic acid, a natural compound that has been found to boost fat-burning. Researchers from the University of Rio de Janeiro found that women who added three apples per day to their diet lost more than two pounds in 10 weeks – a greater loss than dieters who didn’t add apples.
4. They’ll Boost Your Brain. Apples are natural brain boosters. Researchers from Cornell University found that nutrients in apples may protect brain neurons against oxidative damage, which contributes to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Scientists believe that a particular apple compound called quercetin may be responsible for this protective effect. Another study of people with moderate-to-severe Alzheimer’s disease revealed that enjoying 8 ounces of apple juice daily resulted in a 27% improvement in mood and behavioral symptoms.
5. They’ll Help You Breathe Easier. The antioxidants in apples may help protect the lungs against the oxidative damage that’s associated with asthma, bronchitis and emphysema. In one study, women who reported eating apples during pregnancy reduced the risk of asthma and wheezing in their child at age five.